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Hillingdon cycling club Training

We have two BC coaches within the club both riding at top level looking to promote coaching for club members .
So look no further click on the link and join today membership form
Training
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Training day's at 9.30 am meeting at HP18 9QN 42 Brill Rd .
Next training Camp coming soon from Oakley Bucks
This is open to club members but guests can attend for one session.
Day will consist of 3hr-4hr group ride around 17 mph followed by a light lunch and training talk.
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Club runs every Sunday from Denham Bucks Junction A40 A412 meeting at Traffic Lights
Ride 40 miles at around 15mph ideal Zone 1 Zone 2 Training
Points will be given towards club run competition for Club runs and Training days .

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Training Diary

29th Jan Training Ride 3 hrs 9-30
From Oakley Bucks
42 Brill Rd HP18 9QN
Training Ride 12th Feb Oakley
Training Ride 26th Croxley Green
We are riding as a club the 100Km Phil Cooke Challenge on the 19 th Feb

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Tips on how to go faster

Reduce frontal area

Take photos of front and side view against a wall in your normal position.

Try lowering head by shrugging shoulders lowering head and look forward.

See how the width of shoulders is reduced and the head blends in with the body.

Also from the side the tail of helmet touches your back.

Pacing

Don’t start to fast

Don’t kill your self on a descent as it will not make much difference on your overall time but on an accent it will make a lot more of a difference.

Push hard when it is hard i.e. wind hills

Back off slightly when it is easy i.e. tail wind down hill.

Testing

Test your self regularly with at least a 10 min functional threshold test every 2-3 weeks to see if your training is working?

That is hold your AT for at least 10 min’s look to see if your Watts (Or are you pushing a bigger gear at same RPM) improved.

Plan

Plan your season and target 4-6 events

Have training targets

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9 th May another great day with 2 rides consisting of a 2 1/2 ride with a tea stoop followed by a faster 2 hr ride 90 miles in total well done everyone.

For V02 Testing and even more advice go to www.Fit4Life.eu.com

Vo2 Testing